Comparing Nutrients in 300 calories Red Kidney Beans VS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

• Red Kidney Beans: 89g
• Boiled Frozen sweet yellow Corn kernels: 370g

Red Kidney Beans have 4.2 times more energy per 100g than Boiled Frozen sweet yellow Corn kernels. It has high energy density when compared to other foods. Boiled Frozen sweet yellow Corn kernels, drained having average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	55% 71.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	15.7% 11.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.35% 1.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.78g	g per day for Men 19-50 years
Sucrose	NA	% 7.26g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	36% 20g	17% 9.44g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	30.3% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.7% 351μg	32.4% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	19.8% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.4% 5.96mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	25% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.6% 361mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.25% 3.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	7.7% 285g	3700g per day for Men 19-50 years

Red Kidney Beans VS Boiled Frozen Sweet Yellow Corn Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Boiled Frozen sweet yellow Corn kernels?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Red Kidney Beans have 4.9 times more Vitamin B1, 1.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 2.6 times more Vitamin B3 and 3.2 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Red Kidney Beans have 6.6 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 27.3 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 9.6 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 5.6 times more Omega 6, 1.3 times more Carbohydrate and 6.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3